Reduce the Effects of Stress

Reduce the Effects of Stress

Buddha said that pain is an inevitable part of life. Well, so is stress!

Stress is required because it pushes us into action. But too much stress can have detrimental effects. We can do things to prevent stress but there will always be life-induced stress that we just can’t avoid. And sometimes it doesn’t rain – it pours! So what can we do to reduce the impact of highly stressful life events? 

Here's a simplified version of what happens chemically when something stressful happens:

Your hypothalamus notices stress =>
=> adrenal glands get triggered =>
=> Cortisol (the body’s “stress” hormone) gets dispatched =>
=> increase of glucose in your blood stream =>
=> meaning that you have more fuel to Do, Think, Act, and respond to whatever the stressor may be

As your body’s resources are focussed on dealing with the stressor and neglecting your general well-being, side effects of this cascade of chemical responses in the body can include fatigue; suppression of the immune system; problems with your general health including digestion, skin, sleep patterns etc; high blood pressure; aches and pains; an increase of free radicals (left-overs from chemical reactions that need to be cleaned up); and inflammation (which isn’t always a bad thing, however in excess it can cause pain and damage).

So with this in mind, how can we help our body to chemically and physically negate the effects of high stress or long-lasting stress? Here’s some ideas:

Foods and nutrition that can limit the over-production of Cortisol and clear up the after-effects include:

• B vitamins: eggs, organ meat, legumes, nutritional yeast

• Omega 3: oily fish, nuts, seeds, fish oil, algal oil

• Magnesium: pumpkin seeds, almonds, broccoli, spinach, dark chocolate

• Selenium: brazil nuts

• Foods that support a healthy gut microbiome such as fibre and probiotics

• Adaptogenic mushrooms, herbs and roots can help to even out blood sugar levels and have neuroprotective, anti-fatigue and anti-depressive effects. These would include cordyceps, ashwagandha, ginseng, rhodiola rosea, turmeric and astragalus (all of which you can get and guarantee good quality at The Apothecary Shop at 31 The Homend, Ledbury, HR8 1BN)

Things to avoid or reduce whilst you are under stress or suffering with the effects of stress:

• Sugar

• alcohol

• processed foods

• caffeine

• saturated fats

• anything that you know is not congruous with your own personal wellbeing.

Good habits to cultivate, continue and persist with:

• Ta Chi

• Yoga

• breathing practices

• meditation

• forest bathing

• mindful nature walks

• non-excessive exercise

Stimulate Oxytocin (the “happy” hormone):

• Hug

• share

• bond with others

• massage

• volunteer

• donate

• have/borrow a pet!

I hope that these suggestions can act as reminder for you – I think we all need little nudges now and then to do the things that we know can help us to feel better. Every little helps!